Improve Hypertension with Vitamins and Supplements

Résultat de recherche d'images pour "Vitamins and Supplements"According to the American Heart Association, about one in three adults have high blood pressure but one-third of those don’t realize they have it because the symptoms are often not noticeable. This is why hypertension is often referred to as a silent killer. If left untreated it can lead to heart attack, stroke, kidney failure and death. If your blood pressure reading is above 140/90 it is likely that your health care provider will place you on a blood pressure medication to help lower it. It is very important to follow the medical treatment prescribed for you by your provider.

What Else Can You Do For Yourself?

Vitamins and supplements can play an important role in heart health and controlling hypertension. Here are some that are known for their benefits to the cardiovascular system.

  • Vitamin B3 or Niacin is known for lowering blood pressure and triglycerides (bad cholesterol), and may help people with heart disease due to its beneficial effects on clotting. It also may help prevent second heart attacks in men.

Niacin can be found in lean red meat, fish, organ meats, pork, as well as milk and other dairy products. Other niacin rich foods include almonds, beans, wheat products, rice bran, leafy green vegetables, carrots, and celery.

The recommended daily allowance (RDA) is 14-20 mg . This small amount is usually easily absorbed from the average diet. One side effect from taking a niacin supplement is possible uncomfortable flushing of the face and body.

  • Vitamin C or Ascorbic Acid may help lower high blood pressure by calming an overactive central nervous system according to the Washington Post article published about an Italian study. It also reportedly relaxes the small blood vessels, reduces clotting, helps convert cholesterol to bile acids and protects the arteries from damage.

Vitamin C can be found in citrus fruits, broccoli, tomatoes, bell peppers, kiwi, mango, papaya, blueberries, pineapple and even a baked potato. The RDA is 60 mg per day.

  • Vitamin D deficiency has been noted in patients who have heart disease and high cholesterol. Taking Vitamin D along with eating a low fat, high fiber diet can assist in lowering your bad cholesterol and raising the good cholesterol to the proper levels.

Vitamin D is made by our bodies naturally when exposed to sunlight and we make up to 70-80% of our needs. Older people in nursing homes or people who live in northern climates with less sunlight can easily become deficient. Vitamin D can also be found in fortified milk, juice and cereal. The RDA is 600 IU daily.

  • Vitamin E helps relax and protect the arteries, prevents the blood from becoming sticky and causing clots and helps lower blood pressure.

Vitamin E can be found in wheat germ oil, eggs, vegetable oils, meat, poultry, and cereals. The RDA is 15 IU for adults.

  • Magnesium: According to the National Institute on Health there have been several small studies suggesting that magnesium supplementation may improve clinical outcomes in individuals with coronary disease.

Magnesium can be found in halibut, legumes, broccoli, squash, leafy green vegetables, almonds and even chocolate. The RDA is between 320-420 IU.

  • Calcium plays a role in lowering high blood pressure. In areas where there is a low calcium intake there are higher rates of hypertension.

Calcium can be found in dairy products, canned salmon and fortified orange juice, spinach, collard greens, celery and black strap molasses. The RDA is 1000-1200mg.

  • L-Arginineis an amino acid. According, to WebMD, there is evidence to show that it may help improve blood flow in the arteries of the heart. It may also improve symptoms of clogged arteries, chest pain or angina, and coronary artery disease.

Foods that are rich in L-Arginine are dairy products, meat, fish, carob, chocolate, wheat germ, coconut and oats. There is no RDA for L-Arginine because the body usually produces all it needs in most cases. Therapeutic doses range from 3-20 mg per day but there is not a standard RDA.

  • Potassium: Eating foods rich in potassium can help protect some people from developing high blood pressure. It can prevent certain people from developing heart disease and stroke.

Foods high in potassium are citrus fruits, bananas, avocados, broccoli, dairy products and fish. The RDA for potassium is 4700mg per day.

  • Omega 3 Fatty Acidsor Fish Oil According to the University of Maryland Medical Center, several clinical studies suggest that diets or fish oil supplements rich in omega-3 fatty acids lower blood pressure in people with hypertension. An analysis of 17 clinical studies using fish oil supplements found that taking 3 or more grams of fish oil daily may reduce blood pressure in people with untreated hypertension

Best sources for Omega 3’s are cold-water fish such as salmon, mackerel, halibut, sardines, tuna, and herring. An RDA for Omega 3 Fatty Acids have not been established.

Visit The American Heart Association to educate yourself on heart health and high blood pressure and discover what you can do to prevent or treat them.

Always talk to your doctor before taking a dietary or herbal supplement. Some could interact with prescribed medications that you may be using or might have harmful side effects.Taking high dosages of vitamins and supplements can be as detrimental to your health as being deficient. Consult your doctor.

Comments are closed.